Methods for getting Taller during puberty and after puberty

 Methods for getting Taller during puberty and after puberty

Methods for getting Taller during puberty and after puberty

getting Taller during puberty and after puberty

Adulthood is the stage at which sexual maturity occurs for both females and males. This is accompanied by the physical changes that usually occur between the ages of 10-14 years for girls and between the ages of 12-16 years for boys. To find out more details about this stage, I recommend that you read the article Adolescence and Puberty Problems.

In this article, I'll talk about the factors that help increase height during puberty and beyond. So, if you are wondering about the possibility of increasing height during adulthood and even beyond, that is, increasing height at the ages of 16, 17, 18 and even twenty years, here is this article, I hope you like it and find the required benefit.

First of all, I want to reassure you:

If the hereditary factor in your class, i.e. the height gene, is present in the family, you still have some environmental factors that help you more and affect the average final height during and after puberty.

On the other hand, even if the genetic factor is not from your side, i.e. the height gene is not present in the family, but despite that, environmental factors play an important role in determining the final height level, and it is possible to gain more height regardless of genetics. .

The rate of increase in height varies between males and females during puberty. Where the height is increased at a rate of 30-31 cm for young people during puberty, which constitutes 18% of the final average height. While the height increase for girls ranges between 27-29 cm, which also constitutes 18% of the final average height.

Puberty occurs at an early age in girls, at least two years before puberty in males, and this is a greater chance for males to grow taller than females in general, which usually reaches 10-12 cm more in males compared to females. Most of the length gained comes from increasing the length of the torso. On average, males tend to gain more muscle weight, while girls gain more body fat over the course of puberty.

Both sexes have a period of remarkable jumps in height, which usually ranges from two to three years. This is when they reach the closest height they may reach after puberty.

Some individuals may experience a decrease in the level of growth hormone. In this case, when the doctor diagnoses this, he prescribes to the patient growth hormone alternatives that are given by intramuscular injection in regular doses, after which the patient can continue his growth again. But in some cases, the cause of lack of growth is not due to a lack of growth hormone, but rather poor nutrition also plays an important role in it. Hormones cannot be made in the body without any food. Hormones need the main components of calories (which are vitamins, minerals, proteins, fats and carbohydrates) in order to be created in the body.

Factors affecting final length:


In adulthood, the number of hours of sleep should be 9-10 hours. Adequate sleep helps release growth hormone, which is essential for bone growth and development. But if the teenager does not get enough hours of sleep, this will affect the percentage of growth hormone and thus the rate of final height.


Nutrition should focus on eating low-fat dairy products such as milk, yogurt and cheese, in addition to eating proteins rich in amino acids such as boiled eggs, as it facilitates the release of growth hormones. The role of fruits and vegetables is not hidden, as they are an essential source of vitamins and minerals necessary for the growth and development of bones. Zinc is an important nutrient that many may overlook, as it is a small mineral that must be obtained daily within the diet, but only in small quantities (50 mg or less). If the mineral zinc is not included in the diet on a daily basis, this affects the level of growth in general and may impede growth and impair sexual maturity.

The importance of zinc in nutrition and growth:

It plays an important role in association with hormones in relation to:

Manufacture and secretion of growth hormone.

The action of growth hormone in the production of the hormone somatomidin C in the liver.

Somatomidine C hormone activation in bone cartilage.

In addition, zinc mineral interacts with other hormones related to bone growth, such as testosterone, thyroid hormones, insulin, and vitamin D3. Therefore, in the event that there is a deficiency in the mineral zinc, an imbalance in this balance causes a decrease in weight and height.

Among the best sources rich in the mineral zinc, we mention: milk, potatoes, cheese, legumes, whole grains, brown rice, peanuts and pumpkin seeds (pumpkin seeds).


Doing some exercises, such as stretching exercises and dry swimming movements, will help to soften the body and give it additional flexibility that helps it grow more freely, in addition to light physical activities such as walking, cycling and basketball, for example.

But although exercise leads to health benefits for the heart and other body functions, excessive exercise during childhood and adolescence can negatively affect growth at this stage. Excessive physical activity is associated with delayed changes in adulthood. Studies have also shown that young gymnasts and dancers have delayed puberty manifestations, especially during the intense training period.

Genetic factors:

The period of occurrence of puberty is affected primarily by genetics. The rate of growth, timing and rate of sexual development, skeletal maturity and tooth development are all influenced by genetic factors by 40-70%. But as I mentioned earlier, different environmental conditions affect the average height throughout the growth period.

Preparing the child and educating him for the stage of puberty:

Psychological and physical preparation for this stage has positive effects on growth. By securing all the nutrients that the body needs for growth and concern for the quality of the food

A child and the number of meals, in addition to this it is very necessary to educate the child about the changes he will face, and educate him consciously in proportion to his age. These things have the best effect on his psyche and how his body interacts and develops.

The ratio of hormones in the body:

The changes that occur in the body depend on the release of the hormones gonadotropins, leptin, sex steroids, and growth hormone. Before puberty, growth hormone (G.H) and thyroid hormones are the primary primary hormones for growth.

Growth hormone synthesizes proteins and inhibits the formation of fats and carbohydrates. This is necessary for the proliferation of chondrocytes in the epiphyseal plate, which allows for longitudinal growth.

Thyroid hormones are essential for normal growth and development of the central nervous system. Thyroid hormones also work in conjunction with growth hormone to promote cartilage growth and bone formation.

Insulin hormone: Insulin plays an important role in regulating the growth process by securing the products of the metabolic processes and metabolism of cells, and by interacting with other growth factors to promote growth in the embryonic stage.

Testosterone: The high level of the male hormone testosterone during puberty plays a key role in enhancing the production and secretion of growth hormone by stimulating the pituitary gland to produce growth hormone. But this effect is temporary, that is, only during the first period of puberty. After that, growth hormone production decreases in late adulthood, although high levels of testosterone persist. As for females, the matter is different and in complete contrast, low doses of the estrogen hormone stimulate the production of growth hormone, while high doses impede the production of growth hormone.

Tips to increase height after puberty:

Food quality:

It is necessary to get plenty of lean proteins such as fish, chicken and low-fat dairy products, these ingredients help in muscle growth and obtain a strong bone structure.

You should stay away from simple carbohydrates such as pizza, cakes, sweets and soda.

Calcium should be obtained, as it promotes bone growth, and the most important sources rich in calcium are green leafy vegetables such as spinach and kale, in addition to dairy products such as cheese, milk and yogurt.

Getting an adequate amount of zinc, as I mentioned earlier about the importance of zinc, because the lack of food intake affects bone growth and all growth processes.

Getting an adequate amount of vitamin D, as it promotes bone and muscle growth and helps the body to absorb calcium, and among the main sources of vitamin D we mention fish and mushrooms, in addition to moderate exposure to sunlight.

Avoid smoking, alcohol and steroidal steroids, as these factors all hinder and inhibit growth processes.

Drink plenty of water daily. Water is included in all the vital processes that take place in the body, and to enhance the growth processes, it is necessary to maintain body moisture and prevent it from dehydration.

Regular simple aerobic exercise:

Where you must exercise on a daily basis for half an hour, such as running, walking or swimming, but without lifting weights or excessive heavy sports. In addition, stretching exercises have a magical effect and are effective in increasing height. Therefore, you must adhere to it for five minutes a day.

Get enough sleep every night:

As I mentioned earlier, the growth process takes place during the sleep period, so getting enough hours of sleep is an equivalent method for getting extra growth periods.

Boost your existing length by just a few steps:

Pay attention to the posture of standing and sitting: you must adopt a good posture represented by a taut back and shoulders slightly back, as this position gives the appearance of much longer than it is.

Wearing clothes that highlight the lines and features of the body: Loose clothes hide these features, so the person appears smaller or shorter than he is, but inevitably, the tightness of clothes should not be exaggerated because it is uncomfortable and impedes blood flow.

Wearing dark-colored clothes: especially if all clothes are dark, i.e. upper and lower clothes, where the appearance of the body appears thinner, which gives a longer appearance.

Wearing clothes that have vertical lines: the body appears taller, unlike clothes with horizontal lines that give the body a shorter appearance, so it is preferable to avoid clothes with cross lines.

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